Monday, August 25, 2008

Blah - solo speed work

So I found out I'm terrible at doing solo intervals. I cant get the right pace down. I planned on going out tonight to do 4-6 800s at 3:40. I ended up doing 3 at 3:20 and feeling like garbage afterwards. Its nice to know that I can do 3:20/800s but, not sure if it was productive or not. I might hit the track at URI on Wednesday and try again with Shawn.

Also I registered today for the Shawn Nassaney 5k and the Dartmouth YMCA 10K.

Sunday, August 24, 2008

11+ mile long run day

Ran to Brown (via Newport Ave - Broadway - Massasoit - Red Bridge - Angell St) then back via Hope. When running up Hope St I stepped on a rock and twisted my ankle a bit. Other than that it was a nice run. I was very hot and tired by then end.

Saturday, August 23, 2008

Registered for the CVS Caremark Downtown 5k

Today I registered for the CVS Caremark Downtown 5k in Providence on Sept. 21st. Since I have now registered for it, Ill put my goal here. I am aiming for a 7:59 pace. Its a bit ambitious...but hey why make "easy" goals.

I'm going to register for the Shawn Nassaney Memorial 5k on Monday when I get back to work.

Friday, August 22, 2008

Rock run

Ran to rock today and back to the cabin twice. Total mileage was 5 miles run in 41 minutes (8:12 pace). Right calve is feeling a bit better. My legs were very tired the rest of the day.

My weekly mileage is a bit lower than I had hoped for at this point. I have a nice long run planned out for Sunday ...so I hope to be at 25+ again this week.

Thursday, August 21, 2008

Rest day today

Due to a rough night of sleep and my right calve acting up - i decided to rest today. "Mapped" out distances for my long runs for the next few weeks leading up to the Manchester Half Marathon (if I run it).

Wednesday, August 20, 2008

Easy run today

Today I went alone for an easy run. I ran 15 minutes out from the cabin (clockwise around the lake)...then 15 minutes back. Total mileage was 3.25 miles/30 minutes/9:14 pace.

Tuesday, August 19, 2008

Clockwise run around Crescent Lake

Today Bob and I went the other way around the lake to the stop sign and back. Both of us felt the first mile was fast, but we didnt realize how fast until we did some math. First mile was 8:20. The rolling hills seemed much bigger going this way. Each "lap" was 2.8 miles long. From cabin to stop sign took 25 minutes (8:54 pace) and from stop sign to cabin took 23:15 (8:18 pace). I was able to give a pretty good kick at the end to cut the 1:45 off the return trip. Total mileage was 5.6 miles at 48:15 (8:36 pace). In talking afterwards, Bob said he was waiting for me to slow down, and was waiting for him to slow down. Hence the fast times.....

Oh - and black toe is making a come back.

Monday, August 18, 2008

Ultramarathon Man: Confessions of an All-Night Runner

One thing my vacation allowed me to do (besides get away from the computer) was to read. Doug let me borrow Dean Karnazes - Ultramarathon Man: Confessions of an All-Night Runner. Dean is an ultramarathon runner (runs longer than 26.2 miles). He has done some crazy things (at least for now I think they are crazy) such as single-handedly completed the 199 mile Providian Saturn Relay six times, ran 350 miles in 80 hours and 44 minutes without stopping and ran in and won the Badwater Ultramarathon. The book was a very good read and I'd recommend it to any of you that run.

"To call running fun would be a misuse of the word. Running can be enjoyable. Running can be rejuvenating. But in a pure sense of the word, running is not fun." - Dean Karnazes.

Sunday, August 17, 2008

Congrats To Shawn!!!

Just want to take a moment and say congrats to Shawn on finishing his first (of many I hope) triathlons. You can read about his race/results and such at his blog.

Long run day at Crescent Lake, NH

Today Bob and I went for a run around Crescent Lake. Its a 4.1 mile loop. We ran the first loop in 40 minutes(9:45 pace). I ran the second loop solo and finished it at 39 minutes. I pushed the last mile to make it a 9 minute mile flat. So 8.2 miles in 79 minutes (9:38 pace). The terrain was extremely hilly. One big hill in the beginning and then about 5 or 6 rolling hills. I'd even say the hills were worse than the Boilermaker hills. The sounds of Rage Against the Machine's Evil Empire helped alot during the 2nd loop. Not too much pain after. About an hour or so after the run, Celina, Alec and I went out for about a mile or so on the canoe. Today's total mileage of 8.2 pushed my weekly mileage to 26.4 miles - which is my first 25+ mile week ever.

Thursday, August 14, 2008

Intervals at URI

So today Anthony, Justin, Tim and I went to the URI track to do our interval work. All week I wanted to do 800s but decided that doing good 400s was more important than mediocre 800s. Below is what I did.

1 Mile Warmup
Interval 1 (400m) 1:46 - Recovery (200m) 1:25
Interval 2 (400m) 1:42 - Recovery (200m) 1:25
Interval 3 (400m) 1:44 - Recovery (200m) 1:25
Interval 4 (400m) 1:44 - Recovery (200m) 1:25
Interval 5 (400m) 1:47 - Recovery (200m) 1:25
.75 Mile cooldown
Run back to work

Total mileage 6 miles

The first 3 were "comfortably hard", the 4th was hard and the 5th kind of hurt. All in all very fun and fulfilling.

Wednesday, August 13, 2008

Easy day today....

Today was an easy day. Justin, Drew, Anthony and I went bike path today and went 5.8 miles in 57:33.

Tuesday, August 12, 2008

Tempo run day......ouch

So today was tempo run day. We warmed up for 1.5 miles at around 10 minutes per. Then we went to about 9:15 per mile for a mile, then kicked up yet another notch and tried to maintain around 8:30. When we first started the FAST tempo, Tim yelled up a pace time in the 7s...so we pulled back a bit. Tim then yelled up 8:15....so we slowed up just a tad more. We kept our pace after that around 8:30. We did that for a little over a mile but not quite the full mile 2 miles we had hoped. We then cooled down around a 9:45-10 pace. All in all, a good run. I have some soreness in my left leg (knee and calve). Im sure getting out of bed will be "fun" tomorrow.

Total mileage for today 6.4 miles @58:35

Sunday, August 10, 2008

Easy Run Sunday

So this morning I ran 3.6 miles in 36 minutes. Nice and easy pace - although it was very tiring coming off of a long run yesterday. Total weekend mileage is now 10.3 miles. Rest tomorrow....

Saturday, August 9, 2008

Long run Saturday to Massachusetts and back

Today was long run day. I didnt know how long I could go to day, since we did hill work yesterday. So instead of making a daily mileage goal for today, I told myself I need to 10 miles this weekend total. Today I was able to knock of 6.7 miles of that (in 66 minutes). I feel good now - but pretty tired. Last night after the hills I was fighting to stay awake. I'm sure tonight I'll be out cold again.



And after running with that Clif Mojo bar ....im sold. They are really good.

Clif Mojo bars

After stomaching through the case of regular Clif Bars I bought, I decided it was time to change my pre-run snack. Today at the store I bought Clif Mojo bars. Soooooo much better. Its nice having a snack that tastes like actual food and not a dry hunk of gunk garbage. Yes, I said gunk garbage. I've only had the Mountain Mix Mojo bar - but so far so much better.

Friday, August 8, 2008

Hill repeat day

So today was hill repeat day. I was a bit nervous going into it as I am a little intimidated by hills.

Warmup - 1.5 miles
#1 Hillup 100m - 52 seconds
#1 Hilldown 100m - 1:32
#2 Hillup 100m - 59 seconds
#2 Hilldown 100m - 1:32
#3 Hillup 100m - 57 seconds
#3 Hilldown 100m - 1:32
#4 Hillup 100m - 57 seconds
#4 Hilldown 100m - 1:32
#5 Hillup 100m - 56 seconds
#5 Hilldown - 1:32
Cooldown - 1.5 miles

Total approximate mileage - 5 miles

Not sure what else to write about the hills but...they were hard, but they werent miserable. And when we were done I felt very satisfied (and tired and hungry). Hopefully I can go out tomorrow for a nice easy 3 mile run. I also need to figure out a good long run for Sunday. No break til Monday.

Still love the new shoes.

Wednesday, August 6, 2008

Black toe update

Well the black toe is going away - I'm betting its due to the new shoes. Thank you Saucony and Rhode Runner!!

I'm running in the rain...I'm running the rain.....

Well today it rained hard, but that didnt get in our way. Justin said we are running so we ran. Today was easy run day - we ran 3.58 miles, total time 36:17, pace 10:07.

1st mile - 9:59
2nd mile - 10:18
3rd mile - 10:27
last .58 mile - 5.30

Thanks Shawn for the times from his Garmin.

Tuesday, August 5, 2008

Tempo errrr I mean Hill Run errr....whatever

So today was supposed to be a Tempo run with Justin and crew. It being Jeff's last day they decided to play frisbee. So I ran to the park to meet them but took the "scenic" route. My first mile was 8:15 - not too shabby. I got to the stop sign on Liberty lane and Rte 2 at 11:15 (1.45 miles in) - my fastest to the stop sign EVER. Then UP the big hill - then down the big hill.....Total 3.2 miles in 27 minutes even.

Today's run definitely gave me my confidence back from my crappy run on Saturday. Easy run tomorrow. Hill work (ugh) on Thursday.

Saturday, August 2, 2008

"Long" Run Day

Today's run just flat out stunk. Woke up around 7am and was out the door by 7:30. Took off up Hinckely Ave (in Somervilla) - up Broadway hill. I went nice and slow and felt actually kind of good considering the lack of sleep. I missed the turn on Central and had to come back up the hill to make the turn. I should have realized that was a sign.

The next few miles were just slow, painful and just plain miserable. The last 3/4 of a mile, when Rage and Cypress Hill came on the headphone I got a boost and was able to run ALL out for that bit. And I mean all out - i tried to talk (to myself) and could barely gets 2 words out before needing a breath. So I'm officially calling my last bit the "Zack, Tom, Tim, Brad, B-Real, Sen-Dog, DJ Mugs, and and Eric Bobo 3/4 Mile".

Couple days off and back at it on Tuesday with a Tempo run or hill work.

Update -

Friday, August 1, 2008

Day off -

Today I am taking the day off from running. I actually feel pretty good from yesterdays Tempo run. My left knee feels "tender" right below the knee cap - but nothing too bad. I slept really well last night. Long run is planned for tomorrow in Boston - I'm hoping for a 6-7 mile or 70 minute run.